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FK Pimp's Trog

Sat, 20 Mar 2010 21:53:55 +0000

Ok - had been resisting doing this but should really keep track somewhere as I never seem to be at home where my log is so.

Today:
CFWU x 3 minus squats
3 X 500m row
21/15/9 Push ups
21/15/9 Db Squats with 16k each Db
in c.15 mins - no clock or watch.
rows all around the 1.50 mark.

Phoenix's Training Log

Sat, 20 Mar 2010 18:19:35 +0000

Hi guys! Had a very warm welcome in my intro thread. Time to start logging the workouts.

Bit of an intro. I'm 28, 5'8'', started going to the gym around 18. Like a lot of people, didn't really have much of a clue what I was doing, mucked about with some of the machines, didn't really get anywhere, hovered at bw of 57kg. No real change until around 2005, made a lot more effort, but still a bit of a messed up routine, but at least by then I was eating more, and weight was at a better 65kg.

2008, I finally started reading up a bit more on training, mostly either at the Menshealth.co.uk or the Mansized.co.uk forums. Got into bench, squat and deadlifting. My weight finally crept up to 75kg.

This year has been up and down. Had fun with Stronglifts, tried out Eric Cressey, did some other stuff with Anthony from perfectwaistline.com. I was fasting for Ramadhan in September, which was really tough this year, lost a lot of weight. Going back to the gym after has been a real uphill struggle. As always, my work schedule is insane and constantly threatening training (final year of phd). I've had to abandon other activities like rock climbing.

I've just come off a somewhat dismal attempt to bulk. I hate it! I seem to do much better at strength routines anyway.

Current plans: In January 2010, will be going back to Eric Cressey's Maximum Strength routine. For now, I'm trying out the 20 rep Squats to see how much pain I can take.

Tuesday 15-12-09

In fact I took it fairly easy! Since I am currently squatting 72.5kg, I aimed for 50kg today.

Squats: 20/20 reps @50kg
Dumb bell Pullover: 16/20 reps @ 22kg
Stiff Leg DeadLifts: 15/15 reps @60kg
Dips: 10 and 4 reps out of 2x15 @ bodyweight
1 arm Rows: 2x9 reps out of 2x15 @22kg

Not a bad workout. I can def try 60kg next session.

Dee does crossfit!

Sat, 20 Mar 2010 16:06:05 +0000

21-15-9
Power cleans 2x7kg dumbells
Dips (assisted)
5mins 30secs

probably overestimated it and went too light with the weight, could have had dips a little less assisted too. Decided to use my energy to work with clean technique, kipping, messed about on the rings, worked on holding hollow position and deadlifted 15x 50kg.

New to FK, New to Cambridge

Sat, 20 Mar 2010 14:43:46 +0000

Hi All

Came across this Website/group recently, having been mooching around for local/UK fitness clubs/info since I moved (back) to Cambridge with my other half last November. Have been doing the 'functional fitness' thing for nearly 3 years, having taken up Crossfit in 2007. Really got into it, burnt myself out on it, then backed off a bit and tried various things; including, Starting Strength, CF-Strength Bias, Gant Grimes program and recently been reading stuff by Dan John.

Presently getting used to having my first (3 week old) baby - Amelie - and looking at fitting in efficient all encompassing workouts around work and nappies.

So will be looking at the various stuff on this site, and hopefully gabbing with some of you on what you/I'm up to.

Bye for now

Davies TROG

Sat, 20 Mar 2010 14:25:16 +0000

Never had a TROG before, always been a log lol

Will start posting my workouts here from tonight

Pete's trog

Sat, 20 Mar 2010 12:00:03 +0000

First post on here. i usually work off the cathletics WOD http://www.cathletics.com/, which mixes o lifting with crossfit type met con, occasionally work off http://www.crossfit.com/wod or stuff by Ross Enamait http://www.rosstraining.com/ and train mma about twice a week (though lately not as often as I'd like). http://www.karltanswell.co.uk/

15th January

Sprints at the park.

50m sprint x 10
80m sprint x5

Untimed but all done at full blast except for the first couple 50's. The path in the park wasn't long enough for 100 but 80 was far enough.

Schwinners' Training Log

Sat, 20 Mar 2010 11:13:56 +0000

Hi all

Decided to start a log over here. I post each day over on the board I maintain, but I'll put my training on here every few days.

03.02.08

I try and film some of my workout once a month, to give an idea of what I'm doing and give others some ideas. Went to the park and filmed my latest monthly workout idea:

Youtube Video

04.02.08

Oly lifting

Barbell power snatch from floor - singles @ 40kg, 45kg, 50kg, 52.5kg, 52.5kg

Barbell power clean from floor - singles @ 60kg, 65kg, 67.5kg, 70kg, 72.5kg, 72.5kg, 75kg, 75kg

Finished with 11 deadhang chins and 11 hanging knee raises

I wasn't expecting those numbers! I was hoping for 52.5kg on the snatch, but thought it would be tougher. 55kg felt a step too far though.
Felt very strong on the power cleans. Felt I could've gone on past 75kg, but I thought I'd leave that to another day. Feel my technique is much better now, possibly the reason for the numbers.
Never really gone beyond 10 deadhang chins, but aiming for 20 this year so putting in a max set every now and then. Note: I have not learnt to kip yet.
Current weight is approx 77kg, so I'm nearly at a bodyweight rep power clean

5.02.08

Conditioning - Minute Drills

30 secs pressups
30 secs one arm KB swing
30 secs shadow boxing
30 secs squats
30 secs band high pulls
30 secs lunges
(non stop for 3 minute round)
x 5, 60 secs rest between rounds.

Notes:
- KB was 20kg
- used waste paper bin for squats - they were my level of depth
- press ups were a la Full Throttle Conditioning (from Rosstraining) - not full reps, but just fast, to get the conditioning benefit.

Good workout

Mister C's Trog

Sat, 20 Mar 2010 09:52:15 +0000

Thought I'd cross-post my log - it's also at Warrior Training and Rosstraining.

23.2.08
Mixed bag out in the garden today:

A: 10 minutes muscle-up practice.
Managed...wait for it...13()...and...wait for it...NO FAILURES!!!
They broke down into 5 in 3 minutes, 7 in 5m, and 10 in 8.

B: Another stab at Gym Jones' Jonescrawl (tried it 10 days ago for the first time):
10 deadlift (70kg)
25 box (24") jumps
3 rounds - 5m 35s

C: 5 minutes 2KB (16kg each) clean & press: 41

D: Finisher
25 yards 2 KB overhead walk
50 yards crosswalk, changing hands halfway
25 yards 2KB racked walk
25 yards B Farmers Walk

Notes: over the moon with those muscle-ups - I'd have been happy with 5 in that time, but as soon as I popped the first one, I just felt "in the groove." Maybe I'll have a go at "Nate" a bit sooner that I thought... As background, I only got my first one last Tuesday (12th), and am going to practice them once or twice per week as the first part of my workout. That kinds of limits the type of workout I then do, since clearly doing "Cindy" after a load of muscle-ups would compromise "Cindy" somewhat. So if anyone's got any ideas on CF/Gym Jones/Ross-style workouts to do after a load of muscle-up practice, please let me know.
Jonescrawl time was 50 seconds longer than last time, but this time I did it with the extra 5 box jumps and with more weight (70 kg - more or less BW - rather than last time's 60).
That little lot just atones for scoffing a large bag of peanut M&Ms at the cinema last night...

Grole's Trog

Fri, 19 Mar 2010 22:02:30 +0000

I figure if I actually start off one of these it might motivate me to keep a log of my training.

First of all I guess a little background.

After too many years of unhealty living I hit 40 years old last January and decided to do something about my health. I started off training in Wudang Tai Chi Chuan ( Shadowhand Tai Chi Chuan) and started making some progress with my general fitness and thoroughly enjoying the classes.

At the start of this year I accepted a six month contract in Holland. A bit of research showed that there were no Wudang style Tai Chi teachers in Holland, so I asked my teacher for suggestions. His response was something along the lines of

Quote

I don't recommend that you do ***** Style , it would be better to go to a body combat, boxing or some sort of general fitness class that works on stretching and leg stamina but nor anything that would get you into bad habits.

I would not bother with any Martial Arts classes that make you sign up and wear uniforms etc. You would be better going for a MMA type no style training methodology who just do general punching or kicking - any Thai Boxing or just Western Boxing would be beneficial.

The upshot being that I signed up with Crossfit Holland in February, and had my first Thai boxing lesson last week.

I have also made an effort to make my diet more Zone like, by paying more attention to what I am eating, giving up my 5-10+ Redbull /day 'habit', cutting down on carbs, increasing protein/fat intake and cutting out pretty much everything else that has added sugar.

OK, I guess that sets a stake in the ground. Lets see if I can actually maintain this Trog.

Peter

Ben's Trog

Fri, 19 Mar 2010 20:30:00 +0000

Hello all,

Ok so training background:

started off in a small gym using machines etc whilst i was young and not so knowledgeable

started to learn more, changing my diet dramatically, got into 3 Full Bodies a week, with basketball training twice a week. (play for the towns Mens team)

Did full bodies for a fairly long time, also alternating with upper lower splits.

Started looking at Crossfit and Rosstraining methods about 4 or 5 months ago, started to change my training routines. Have enjoyed it since.

Here is my newly made weekly training routine (started from yesterday):

Monday: ISO� (isometric + isolation + tabata boxing)

Tuesday: CF / RT desired workout + Core (+ basketball)

Wednesday: Jumping Jackass Workout + Upper body metcon + core + tabata boxing

Thursday: Strength + tabata

Friday: CF / RT desired workout + core + tabata boxing (+ basketball)

Saturday: Jumping Jackass workout + Upper body metcon + tabata boxing

Sunday: Jumping Jackass workout + Strength + 10x30s rounds boxing + core

I will post todays workout aswell as yesterdays, and a couple days before which where using my old routine.

My Jumping Jackass Workout involves Jumping pretty much haha, box jumps, depth jumps, rim jumps, sprints, agility, squats, burpees, anything lower body, primarily for speed, quickness, agility, and vertical jumping for basketball.

CF / RT workouts, are any new, old or benchmark workouts from CrossFit or RossTraining, using a variety of strength and metcon workouts.

Training at home i have:

Dumbbells with weight plates upto 45ish KG, but only ~27ish KG can fit on one DB.
Pull-Up bar
Several heighted box jumps 24" 28" 40"
6KG MedBall
Skipping Rope
Bench
Standard EZ Curl bar
Standard Tri Hammer bar

not much but i cope with it...

hopefully getting an olympic kit and squat stand sooon.

1RMs:

DL = 145KG (only tested 1RMs 3 times, and the 145 was about 3 weeks ago)
Squat = 115KG
Bench = No idea aswell
Press = No idea haha

Pullups- been a struggle with these

a month a go i could get 3 with good form, went through a couple training methods, isometric holds, negatives, jumping, high reps with rest, tabata.. Got 13 the other day which i was chuffed with. And have now started Weighted pull-ups.

From this week i am starting to do 2 workouts per day =D never done that before lol.

Goals:

to be able to dunk at a standard 10foot rim at the end of 2008..(can just about grab it with one hand at the moment)
to deadlift 2x bodyweight also before 2009.. currently 1rm of 145KG
decrease body fat
Finish the year weighing in at a lean 14 stone

Also have a wee challenge with Chet to get a planche pushup
And would love to get a pistol (although don't really train for it tbh, might be a problem)
And hopefully will get a one arm pushup aswell (although again i don't train consistently for this) i did manage to get one with my feet on a bench! about a year ago, when i was lighter, think it was adrenaline though =D

Alright this has gone on too long, if anyone has any questions, feel free to ask.

I'll post a couple recent workouts below.

Ben.

Feeno's Training Log

Fri, 19 Mar 2010 20:28:06 +0000

Yo. I normally post on the CFR forum but though I'd put my mad cut and paste skills to some use and start posting on here as well. Please feel free to comment.. advice always welcome.

Wednesday 02/12/09

Look what came up on theWODshop!

Tyrant
1 round
Keep KB off ground, WOD is over when it hits the floor
200x KB swings (36#/24#)
150x KB snatch
100x 1-arm KB press

(36#/24#) i guessed this was the suggested weight in kg...?? I used a 20kg KB... also ignored the not putting the kb down bit.

32:08 - to be honest i thought i would do it a bit quicker than this..

update - Turns out # means lb so i should have done this with a 16kg bell.. makes a bit more sense.

Friday 04/12/09

4 rolls on the 5kg wrist roller then max revolutions for 60 seconds on the power ball x 3

First Round
R: 6006 revolutions
L: 5585 revolutions
Second Round
R: 6017 revolutions
L: 5738 revolutions
Third Round
R: 5555 revolutions
L: 5161 revolutions

In the evening, Crossbox beasting with Andy.

Saturday 05/12/09

Snatch 5, 5, 3, 1, 1

30kg, 35kg, 40kg, 45kg, 50kg

40 Box Jump/10 KB Swing
30 Box Jump/20 KB Swing
20 Box Jump/30 KB Swing
10 Box Jump/40 KB Swing
11:00 Was tired from crossbox so slow time.. used a 24kg kb

Pullups - 9, 6, 4

5kg plate holds x 2
R:1:05, L:0:50
R:0:37, 0:29

Double unders practice....

Monday 07/12/09

Todays FK.UK stuff.

Deadlift: 5, 3, 1
Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep.

110kg x 5
120kg x 3
125kg x 3
130kg x 3
135kg x 1

Did some bonus deads...
140kg x 1
142.5kg failed

Conditioning
AMRAP in 15 minutes
5 Ring Dip
10 Pull-Up
15 Box Jump

Only managed 4 rounds! A lot harder than it looks. Grip was shot from the deads and I'm rubbish at pull-ups anyway... was good though. 20 Ring Dip, 40 Pull-Up, 60 Box Jump in all...

Tuesday 08/12/09

CFR

Deadlifts 3x5

110kg, 120kg, 130kg - I thought i would really struggle cos of yesterdays deads but today was fine. Grip was good.

Barbell Complex

2 x Deadlift
3 x HPC
4 x Front Squat
x 5
Increasing the weight each round.

40kg, 50kg, 60kg, 65kg, 70kg

This was good. HPC was probably my weakest on this. FS was good.

Finished with.. A lengh of the hall plus 5 press-ups. AMRAP in 10 minutes. 34 rounds.

Started well with this, impressed myself. Then reality kicked in at around round 7. Good fun. Love the running...

Wednesday 03/12/09

CFR Action

Andy brought in his 10kg vest for me to wear.. A birthday treat. He's such a thoughtful guy.

Warmup with vest on.

Then some single and double legged box jumps with vest.

10x1 HPS

Started on 30kg and worked up to 52.5kg. Tried 55kg but failed. I'm pretty sure that was a new 1rm.

WOD

Sit-ups
Shuttle runs
Burpees
10 seconds on 20 seconds off x 10 for each with vest.

No counting involved so bonus. The vest wasn't to bad. Just seemed to slow me down but i did notice it on the push-ups and burpees.

David's Training Log

Fri, 19 Mar 2010 17:29:26 +0000

Looks like all the people that used to post on the CrossFit London board have migrated over here. So I thought I may as well join them.

Craig's log

Fri, 19 Mar 2010 14:59:07 +0000

Tuesday 12/01/10

Warm up of 10 minute run, 30 push ups, 30 squats

Learning KB technique all at 16kg

1x25 of KB swing
1x20 of 1 arm KB each arm
1x15 of KB clean each arm
3x10 of KB push press each arm

Wednesday 13/01/10

Warm up of 30 assisted pull ups (big weakness), 30 dips, 30 squats and mondays balance drill

Then Mondays listed workout:

3x3 deadlifts: 65kg/85kg/90kg
3x3 press: 35kg/45kg/45kg

No time for squats

Stu's Trg

Fri, 19 Mar 2010 14:06:02 +0000

So I've been away for a while, trg has had it's ups and downs...trg with some seriously good guys in afghan (they had 3/4 level 1 certed guys and a couple of cert 2, all in a group of about 30 guys) this was an up. Having a hernia operated on and not trg for 6-7 weeks, this was not so good.

Anyway time to start recording trg again. Let's see if I can stick at it this time.

From CF Ireland:
21-15-9 of KB swings and Burpees.

5:27.

Dogstar Trog

Fri, 19 Mar 2010 10:34:13 +0000

This morning did a session based on one of the training cycles we did last year.

Five rounds of

10 Squat jumps
10 Tuck jumps
10/10 Plyo Step-ups
10 Pressups
10 Sandy Jumps
10 Situps (different exercise in each round)

Took 12.59 min to do this with a 30-45 second rest at the end of each round.

We usually have a coach who supervises the sessions (which are for the rugby club I play for) but he has been away for the last three weeks winning a gold medal at the Commonwealth Judo Championships. Normal training resumes next Monday.

Training consists of a seven week cycle (seventh week is deload week) with the following sessions (this is in-season it changes in the summer):

Monday (am) - recovery session plus core/technical work (e.g. sprint technique or balance work)
Tuesday (am) � strength session 1
Wednesday (am) � strength session 2
Thursday (am) � conditioning session (usually on a rower)
Thursday (pm) � circuit (usually some kind of crossfit type circuit)
Friday � rest
Saturday � game
Sunday � rest

Before Christmas the two strength sessions looked like this

Strength 1

Front Squats 3x5 (superset)
Squat Jumps 3x5
Hamstring Curls 3x6 (with band)
Power Cleans 3x3
Seated Calf raises 3x6
Standing Calf raises 3x13
Abs 3x20

Strength 2

Weighted Chins 3x5
Weighted Dips 3x10
Bench Press 3x4
DB Bicep Curl 3x6
DB Shoulder Press 3x6
Lat Raises 3x8
Seated Row 3x6
Kettlebell Clean and Press 3x8

Any comments/questions very welcome.

Saw horses - dan john

Fri, 19 Mar 2010 09:50:14 +0000

Hi all

Came across an article by dan john who was using saw horses to do front squats.

I quite like that idea,powerracks/squat stands are way out of my league price wise but it would be great to be bk squatting again,my knees are better when i squat.

Any thoughts of using them for back squats?

Any diy er's know a good place to get them?
Cheers

BUSTER

Moose Trog

Fri, 19 Mar 2010 09:08:13 +0000

OK. This is it.
I've decided to put my workouts up online.
Seems everyone's doing it - it also seems like everyone's doing it better!

So, I place myself at the mercy of the FK.UKers.
Here goes.
Keep me honest. But be gentle with me...

Moose

Franz29's training log

Fri, 19 Mar 2010 08:51:23 +0000

OK, so as some of you may recall from another thread over in the CrossFit section about hybrid programmes, I was thinking of adding more strength work into my workouts similar to the MEBB method from Coach Rutherford over at Performance Menu. It was my feeling that power output was becoming more important to CrossFit HQ, ignoring the strength component (and certainly gymnastics, flexibility etc). Kempie, and others, had a different opinion which lead to a conversation as to whether following the posted main site WODs is now sufficient since Coach Rip has been embraced into the fold and the CFT stuff has become more prevalent. The discussion can be found here.

As a short term test I am going to be doing the following;
August: Posted WOD 3/1 routine (plus any external work normal to my routine - martial arts/sprint work etc)
September/Oct/Nov: MEBB with 3/1/2/1 routine, strength on days 2 and 5, posted WOD on other work days (plus any external work normal to my routine - martial arts/sprint work etc). Strength days will be a modified Starting Strength programme with alternating Squat/Press/Deadlift and Squat/Bench/Power Cleans in a 3x3 rather than 5x5 progression.

As a measure I will be doing three benchmarks at the start of each month and comparing the results. The benchmarks are;
Fran
CFT
Angie

I have been following the posted WODs for about five months, hence the one month of pure WOD work versus three for MEBB. Prior to that was a bb type routine with other things thrown in for sports and MA.

I am in the process of the benchmarks right now. Fran was completed yesterday, CFT this morning and Angie will be done on Sunday (I am away tomorrow). Once complete I will be following the posted WODs from crossfit.com with a one cycle delay.

Looking forward to tracking my results and sharing with you all. I think either way I am going to see good results, and it will be interesting to see what the differences are between the two (if any).

Greg's Training Log

Fri, 19 Mar 2010 07:57:35 +0000

Not really got a proper log anywhere, so I might post on here.

I've been slacking a little bit, and workouts have been patchy at times.

I'll start from yesterdays workout.

Back was a bit sore so modified the CF workout to this:

8 rounds:
- 15 x 50kg back squat
- 15 push-ups
2 rounds:
- 15 x 50kg stiff leg deadlift
- 15 x push-ups

Time: 31:33

Would have done 10 rounds with squats, but my traps were painfully sore for some reason, legs didn't feel too bad all things considered.

Push-ups actually felt really easy for a change.

Previous workouts this week:
21-15-9 reps of:
- 100kg Deadlift
- 20kg Overhead squat

Comment: OHS actually started to feel quite good, normally I really struggle with these.

Elizabeth(ish)
Sore back so scaled back the squat cleans
15 x 45kg squat clean
21 x ring dips
12 x 40kg squat clean
15 x ring dips
9 x 40kg squat clean
9 x ring dips

Five rounds for time of:
"0.25" on rope climb machine (what i estimated a 15foot rope climb to be)
3 negative handstand push-ups
6 pistol squats with 8kg counterbalance

Comment: managed 1 HSPU, shoulders were exploding slightly by the end of this, especially as i held weight out in front for squats. Not done pistols in a while, so they weren't pretty. Wish my gym had a proper rope to climb, one reason it would be worth joining an affiliate ;D

Gubernatrix' TROG

Thu, 18 Mar 2010 21:00:53 +0000

Thought I would start a training log on Chet's friendly site! Cross-posting from the Warrior Training forum.

Right now my priorities are powerlifting, rowing, some skills (e.g. muscle-up drills) and high intensity cardio to increase fitness. I usually work out in the evening but I'm fitting a couple of lunchtime sessions in so that I can get more done. I've done two sessions a day in the past and it works well but does take its toll, so needs to be done in phases.

Today (Thurs) is a rest day but so far this week has looked like:

Mon 17 March - rings, conditioning, cleans

Lunchtime:
Ring dips practice in local park. Want to be able to do 10 in a row (am a way off yet!)

Evening:
Crossfit conditioning - a workout suggested by kempie:
5 rounds for time of
250m row
5 x thruster @ 25kg

Time: 09:04

First time I've done thrusters. I was a bit slow with them, tbh, but next time I'll be able to get into more of a rhythm. Also I was conservative with the weight since it was my first time but I should probably go heavier. Good practice for Fran - which I can't really attempt until I've nailed kipping pull-ups.

After that, worked on various clean variations.

Tues 18 March - rowing conditioning

Hellrower
Did the rowing + burpee workout posted on funckey, which consisted of:

4 rounds for time of
500m row
10 standard burpees (jump and clap but no press-up)

Time: 11:17

500m splits (I weigh 61kg)
1:55.8
2:03.2
2:03.0
2:01.5

Good workout, that. Was aiming for sub-2:00 each split but didn't achieve it! The power is there but need to work on increasing stroke rate.

Wed 19 March - running, climbing

Lunchtime:
5k-ish run with colleague at Lanhydrock - gorgeous National Trust estate near Bodmin. Was really beautiful, nice relaxing run.

Evening:
Climbing at Newquay climbing wall

Emmons Workout Log

Thu, 18 Mar 2010 20:50:44 +0000

Thought I�d let you guys have a look at my training log. it�s a bit of a hybrid of everything. Over the past couple of years I�ve followed the main site wods, Gant Grimes strength bias, CFSB, gym jones work outs, and my own methodology. At present I am training for the CrossFit Sectionals in March. In order to be competitive I feel that I need to cover all basis, especially the things I�m not so good at so I have structured my workouts accordingly.

Each gym workout begins with 5 minutes skipping practise. Working towards double unders. At the time of writing I have managed 20 inside one minute. Which was pretty good going at my best previous to this zero. Following my skipping practise I will work on either ring dip, ring pull ups or HSPU. Rotating them each workout out. I have been following this protocol for about 6 weeks.

My general training week looks like this:

Monday
Am 30 run
PM
Strength
Bench press (we have a competition in gym in feb) or press
Followed by heavy metcon less than 10 min
Teach Aqua fit class (quite tough really as I have to jump around on the side of a swimming pool which gets really hot)

Tuesday
AM
Strength
Squats
Followed by metcon involving traditional CV each thrusters and rowing

I also teach 3 spinning classes that day, two 30 minute ones and a 45 min one.

Wednesday
Am 30 minute run
Pm
Strength
Olympic lift variation
Followed by a chipper workout

Thursday
2x teaching spinning class
Teach a Body Pump class (sorry about that one)
Teach a Cardio based circuit style class which I take part in about 50%

Friday
Teach Aqua
Strength
Deadlifts
Followed by week point training, working on MU at the moment

Saturday
Long run approx 60 min or teach a spinning class

Sunday
Rest

The method behind this programming is basically to cover all bases which regard to metcon and strength.

My first week of this training programme consisted of testing of metcons and strength such as Fran (4:13) and deadlifts (180kg) which I did at the start of December. I also have a running circuit which I monitor my time taken to complete.

I�m 29, 88kg at the moment but that is going to drop a little as I perform better at the metcons around 85kg. My training history is more bodybuilding related until the last couple of years. With regard to what I am eating I�ve been moving towards a mainly paleo focus. Omelette with ham for breakfast, chicken, nuts and fruit through out the day, main meal consisting of either fish, beef, chicken or turkey with veg or mixed salads. Fat sources mainly come from coconut, olive oil, avocado, omega 3/6 sups. The only exception from paleo is whey protein after training, I drink whole milk and have porridge for breakfast on Sunday morning. (of course this is not 100% of the time, there are a few slip ups now and again but that is probably once or twice every couple of weeks).

I�ll start my log from tomorrows training. Hopefully it will be of some interest, feel free to chip in if you have any pointers.

Cheers
Paul

Old school.

Thu, 18 Mar 2010 10:31:57 +0000

Found this on my RSS feeds this morning. Provides an interesting 5 min distraction from work

Get fit, 1883 style.

Jules' Training Log

Wed, 17 Mar 2010 08:53:12 +0000

23/11/09

After a great session with the CF kids.....

Well after the weekends Strongman comp we were all feeling like lifting''HEEEAVY'' well i was anyway!!.(Mark probably not sooo much!!)...so when Andy said DEADLIFTS...............we said bring t on!!

7 x 1 Rep Max (my 1 Rep max is 70kg)

Started at

55kg 60kg 70g 75kg 77.5kg ..........80kg 80kg

OHHHHH YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSs!!!

PB by 10 kg and i don't think i was alone

Then 2 teams of 4

65kg (boys done 85kg i think)Dead Lift then Sprint
for serveral minutes then
Sit ups in groups of 5 without arms
for serveral minutes then
Repeat 2 x

Then some fun playing TAG in small space about 10 of us regressed back to the playground Andy choosing the Tagger us running only forward or sideways to dodge being tagged!!!
If tagged 2 Burpees or 2 Jumping Squats or 2 Tuck jumps

What a laugh.....and bloody hard work!!!!........we were all red faced and out of breath after each game

Kiss chase Wednesday...

Nice one Andy

Brews Training

Tue, 16 Mar 2010 22:02:37 +0000

Evening,

Not had a training log in a long time so here goes.

Back Squat
5@80kgs
5@80kgs
5@85kgs
5@85kgs
5@85kgs

Press
5x5 @ 55kgs

Pull up hang thing (don't drop from bar all dead hang) - 3 over hand,3 mixed grip(right hand over),3 chin ups, 3 mixed grip(left hand over) x 3

small WO of kb swings, back extension, sit ups

Ed's chronicles of woe and suffering

Tue, 16 Mar 2010 21:53:02 +0000

Hmmm, crossfit suffering gets posted here.

Today: Cindy (5 pullups, 10 pushups, 15 squats, AMRAP in 20 mins)
14 rounds, 5 pullups and 8 pushups. Equals previous PR.

Score stayed the same because I'm almost 10kg heavier than the last time I did this. Also, I had a monumental hangover and a spectacular sense of impending doom. I must say I enjoy doing Cindy (har har).

Chronyx training log

Tue, 16 Mar 2010 19:24:02 +0000

Well I have to start somewhere

Franz and Chet kindly showed me the ropes (Sorry, bad pun) today!

I did a run of 200m then sets of 15-12-9:

Air squat
Push-up
Ring Pull

then a run of 200m, in a time of 12:51.

Going beyond the numbers, my legs seemed fine, my arms will catch them up I finished off the arm exercises in sets of three before needing a quick break to do the next set!

Fascinating how much detail goes into each exercise and how each body position effects different muscles/movements.

Chet and Stephen explained everything clearly and patiently, and my lungs have now recovered.

Andy's Training Log

Tue, 16 Mar 2010 18:24:25 +0000

Slightly busy at the moment so this may not be updated everyday.

Updated from last couple of weeks

12.3.8 Grace - 5.20 as rxd

13.3.8 Fran - 7.04 as rxd

16.3.8 away so has to use hotel gym
100 db BP 22's - 7.10
100 db DL 22'2 - 4.56
25 db snatch left
25 db snatch right

20.3.8
Randy 7.44 as rxd not a great time but first time at this
12, 9, 6 DB/Burpee/pull up 12.5's 6.15. was smoked after this
rowing 6 tabata intervals - calories 7 7 7 7 7 7 really smoked after this

22.3.8
21, 15, 9
90 kg DL, 50 kg BP - 2.53
5 minutes rest
again - 3.39 my forearms and tris were in pieces after this

Will update when possible.

Trog73 - The Chronicles of Tick88

Mon, 15 Mar 2010 22:03:51 +0000

Well, as some of the heavyweights enter their 1000th post this is my first Trog post here�

CrossFit Reading tonight.

Hang power cleans 3RM

60.0kg x3
65 kg x 3
70.0 kg x 3
72.5 kg x 1 failed
72.5 x 3

WOD

Death by burpee tuck jumps
1burpee 1 tuck jump in 1st minutes
2burpee 2 tuck jump in 2nd minutes etc

Round 11 completed
11 burpees and 11 tuck jumps

Had some nasal congestion/cold type thing and right knee still tight.
Happy with HPC, 72.5kg is just under today�s bodyweight of 73kg and a 3RM PB. Failed the first attempt at 72.5kg before I even picked up the bar�so got angry for the second attempt which seemed to do the job.

WOD sucked, but had to really take care not to aggravate a knee injury with the jumps, so didn't blast through those like I would hav eliked. The session helped clear up the nasal congestion though.

Marcus's Quest for Pain

Mon, 15 Mar 2010 14:12:03 +0000

Thought I would start a log, mainly do the daily crossfit WOD, but because i've got my own olympic set now I can do more training and practise some movements at home.

Tuesday 28 Apr

1230hrs - WOD Shoulder press 1-1-1-1-1-1-1. (All lbs)

125 x 1
130 x 1
135 x 1
140 x Failed
135 x1
135 x 1
135 x 1

1800 hrs - Clean (full squat) practise working up to 1 max rep (previous PB= 165 lbs in December)

135 x 5
155 x 2
165 x 1
175 x 1
185 x 1

felt this was enough, need more speed on the elbow turn rounds and more speed from the floor.

1900 hrs - 7 mile (ish) easy run

time: 48:36

Anyone want to buy a clubbell?

Sun, 14 Mar 2010 16:35:45 +0000

Bought a 6kg clubbell from Guber's excellent site here, a few months back, but I've found that I just don't use it - I have a 10kg one and that gets plenty of use. It's one of the Indian club-style ones seen on the page I've linked, so it's brown, with quite a fat handle, so a good challenge for the grip.
So, anyone want to buy it? I'm asking �25 including P&P. Anyone interested, give me a shout, otherwise I'll stick it on Ebay.
Cheers.

VS Athletics shoes

Sat, 13 Mar 2010 13:11:24 +0000

Thinking about picking up a pair of these bad boys. Has anyone any experience with the VS shoes and how does the sizing compare to chucks? I think they have a slightly lower heel than previous models and may come out of the same factory as the do-wins. I'm not spending 120 dollars plus shipping on do-wins because I'm: (a) cheap and ( poor. If money was no object I'd splurge on some of the new model adistars but they look too pretty to wear!

Chi's log

Sat, 13 Mar 2010 00:30:15 +0000

Howdy all, glad to find a UK based forum with others who share my ideas and goals as far as training goes.

So far in 2008 i have discovered CF, turned 30, dropped from 18st to 15st (now settled at 15.5st), entered a strongman competition. I now play rugby at such a low level i can improve my game by simply CFing regularly and being fitter.

Currently training for a 6mile run as part of a team entering the round norfolk relay so i am currently doing one long(ish) run a week.

Training this week was:

Monday 08.09.2008

6 Rounds of:
- 72kg Sled dragged & 25kg sandbag bear hugged for 30-35m
- 25kg sandbag 1 clean + 10 presses
- 16kg kettlebell double handed swing x 10

Tuesday 09.09.2008

8km XC - 51 minutes

Wednesday 10.09.2008

CF WOD: Fran.
21-15-9 reps for time of:
95lb Thrusters
Pull-ups

Used 42.5kg for the thrusters and a blue band for assisted pull-ups. 13:41 Minutes

Thursday 11.09.2008

5 Rounds for time of:
100kg Deadlift, 10 reps
Push-ups, 15 reps

Done in 10 minutes, my breathing patterns suck at 7.30am compared to 5pm. I seem to be recovering longer to get my breath back at the moment.

John's Trog

Fri, 12 Mar 2010 18:08:35 +0000

Thought I'd better start logging what I do on here too. I'm currently training for a half marathon on June 9th so plenty of running and also trying to fit in crossfit too.

Monday 21st April

5 miles running (about 50 mins)

then;
Max reps pull-ups strict form 10 reps (will improve this)
then messed around with over head squat
5x bar
5x 10kg
5x 25kg

plank 3x 30secs 30secs rest between

Good session pleasantlt surprised by the pull-ups!

Tuesday 22nd April

Did a 6 mile run along a different route, it really fcking hurt the heat was unbearable but still did it and here it is.

Then back home for weighted pull-ups did 1 rep @ 5, 10, 12.5, 15, 20kg

Wednesday 23rd April

Rest day

CF Games 2010

Wed, 10 Mar 2010 15:31:05 +0000

http://games2009.crossfit.com/thegames/ann...sfit-games.html

Adventure Cafe

Wed, 10 Mar 2010 10:30:13 +0000

Has anyone ever been on a trip organised by Adventure Cafe.?

I am looking to try something like this Snowdon Challenge

Never done anything like this before so need to know we'll be looked after

Strength and Conditioning roles in the UK

Tue, 09 Mar 2010 18:29:57 +0000

I have been working in the fitness industry since 1998 and in that time have worked as a Fitness Instructor at David Lloyds, Virgin active and Total Fitness and also spent a season working as full time conditioning coach for a Superleague team. (I was lucky to be offered job for 1 season as I was coaching Under 21's at time)

Since my season in Superleague, I have only been able to pick up bits and bobs of conditioning roles within rugby clubs.

Personal Training is my bread and butter and I would be reluctant to give it up but I am itching to work with athletes again. Anyone on here work with athletes in any capacity. In the States they even have Strength coaches in high schools i.e. Dan John.

Any advice? I would like to works with sportsmen in areas I know such as rugby, soccer or boxing but would be willing to be more flexible should the chance arise.

Happy Birthday...

Mon, 08 Mar 2010 20:57:06 +0000

Happy Cake Day!

Have a great one mate.

PainStorm Mar 2010

Mon, 08 Mar 2010 13:28:15 +0000

20 rounds:
200 meter run
5 Pull-ups
10 Push-ups
5 Thrusters

Thruster weight:
Round 1-5
95/65
Round 6-10
105/75
Round 11-15
115/85
Round 16-20
135/95

Lewis' Log for 2010

Fri, 05 Mar 2010 15:37:17 +0000

Right, thought I'd open up a "trog" here as well as WT, would very much like your input on training that I do. I'll be starting my log as of February 1st (day after Tough Guy), which will be the start strength training for me, as I haven't really trained much in this area for a while. Another big part of my training will be getting into cycling a lot more as I plan on taking part in Trail-style triathlons (run, bike, kayak), and also add longer runs to get a half-marathon in by the end of Summer. February isn't going to be a massive training month for me as I've got a 10-day mountaineering course in Scotland and I'm also going to be doing a lot of revision and work towards my officer selection (Navy) which is the first week of March.

I'm setting strength goals (bench and deadlift) to encourage myself into training strength-wise. Most other goals are general goals which are simply to tick off, but I'm sure I'll find some more to add to the list. The last one is a miscellaneous goal, as I'll never know when I'm going to need it. Goals to 30th June are :

* Bench press 1.2 x bodyweight (2 reps)
* Deadlift 1.5 x bodyweight (2 reps)

* 100 Burpees in 5 minutes
* Run 7.5 miles in an hour
* 15 strict pullups
* 100 pushups non-stop

* Hold breath for 3 minutes

Monday 1st will undoubtedly be a rest day as I'll be recovering from Tough Guy on Sunday.

Happy birthday...

Fri, 05 Mar 2010 15:13:38 +0000

Happy Birthday mate, I'm sure you won't struggle to get a load of cake down you.
Have a great day buddy.

Did Cooking Make us Human?

Thu, 04 Mar 2010 21:36:34 +0000

http://naturalmessiah.blogspot.com/2010/03/did-cooking-make-us-human.html

"We are the only species on earth that cooks its food - and we are also the cleverest species on the planet. The question is: do we cook because we're clever and imaginative, or are we clever and imaginative because our ancestors discovered cooking?}

Horizon examines the evidence that our ancestors' changing diet and their mastery of fire prompted anatomical and neurological changes that resulted in taking us out of the trees and into the kitchen."

Rawfit Equipment on Amazon

Thu, 04 Mar 2010 21:05:56 +0000

I know I am the new kid on the block but check out my kettlebells. Rawfit. I am selling them through Amazon at present I have attached a link http://tinyurl.com/yhc7dya . Also more equipment on its way. Indian Clubs, Vest, Prowlers, 4 different grade Power Bands, Rings, Sand bags (no sand just the bags) etc... Let me know what you think folks.

-- Moved from the Kettlebell Review topic (and fixed the link) - Stephen

FUBAR #3 March 2010

Wed, 03 Mar 2010 11:02:47 +0000

FUBAR#3 March 2010

Mark
Coach
'The Box'

Rich's training

Wed, 03 Mar 2010 09:29:29 +0000

Thought I'd whack my training down on the forum seeing as I seem to be around a fair bit. Haven't really trained much since November due to getting a bit "overexcited" going down a hill on my mountain bike...

Back in the gym as of today. Going with Rip's Starting Strength for the next couple of months to get my lifts back to where they were, and to add a stone or so on to my frame. Bodyweight of around 165 lbs as of yesterday. Gaining weight is never a problem for me - I love burgers and milk Starting nice and conservative to test the water, hoping to have the squat back up to 110 for five by the end of March, after which I'll aim to get a bit of conditioning for the summer, and hopefully play around with my training a bit.

29.01.10

6.30am

Back squat
52.5 x 5 x 3

DB bench
14s x 6 x 3

Deadlift
60 x 5 x 3
70 x 5
80 x 5

+
Back extensions 3x10 @ BW
Sit-ups (decline bench) 3x12 @ BW

Music - Yeah Yeah Yeahs - "Fever to Tell"

Kettlebell Review

Wed, 03 Mar 2010 09:10:20 +0000

I posted this as a response to a topic earlier but I felt it may be relevant here and give people the opportunity to add their own experiences/thought about kettlebells available.
Kettlebells: A minefield of design flaws and potential problems.

There are a lot of bells out there that are reasonably priced however, when you begin to develop your skills and move beyond basic swings you will need a good clearance between the underside of the handle and the top of the bell.

Too little clearance will result in the bell "sitting" on the back of the wrist during the rack position of cleans and the top position of the snatch. This is uncomfortable and the natural response is for the wrist to bend backwards to allow the bell to "sit" on the forearm as is more comfortable.

As you can imagine, this wrist contraindication when coupled with high intensity and high reps is a recipe for disaster- all stemming really from bad design and lack of clearance. In my opinion a review of bells available in the UK is as follows.

Intense Fitness: Official UKKettlebell Association competition bells. 10/10 Standard all others measure up to.
Wolverson Fitness: Best Competition Grade Hollow Steel Bells available in the UK. 10/10 Ideal for Girevoy Sport and tuition because of the large surface area. Very competitively priced with great after sales service. 10/10
Elieko: Available from Pullum Sports. 9.5/10 Very well made.
London Kettlebell. I have used these and are well made with sufficient clearance for high rep work. 9/10
Powerhouse Fitness: Cast- improving but still some clearance issues: 6.5/10 Rubber 0/10 AVOID
Jordan: Cast- Very little clearance- ok for swings only 5/10. Rubber 0/10 AVOID
Marcy: As Jordan.
Golds: OK for swings. slightly more clearance than others but very rough finish requires sanding. 6/10
Newitts (XLR8): Ok for swings- rough finish, insufficient clearance. 4.5/10

Obviously the price reflects the quality and grades given above. If you want a selection for swings only then cheaper bells may well be suitable. However you may well find yourself looking for a new bell if you encounter the problems I mentioned earlier and want to expand your repertoire of Kettlebell exercises. A classic case of buy cheap, pay twice.

Look at the more expensive bells as an investment that will stand you in good stead for years.

Before you ask; I have a selection of various. I use Wolverson and Intense fitness for competition prep and high rep snatches, cleans etc and with small groups for kettlebell instruction, particularly Wolverson for novices. I have some Powerhouse for my clients who are doing swings only or if we are running a few persons through a workout requiring just swings such as CF "Helen".

Paulo's Training Log

Tue, 02 Mar 2010 22:50:53 +0000

Update 09/03/09:

Warm Up - 6mins skip (inc. Double Unders/Press Ups/Squats)

HPC - 5x 3reps to 3RM

3x 42kg
3x 47kg
3x 52kg
3x 57kg
3x 62kg (PB)

Happy that I got the PB @ 62kg but technique was SHOCKING with only the 1st rep being half decent... Then moved on to...

Thrusters (42kg)
Burpees

21-15-9

Time - 14:24

Happy Birthday...

Tue, 02 Mar 2010 13:54:45 +0000

HAPPY CAKE DAY!

Have a wicked day buddy.

World Gym in the UK

Tue, 02 Mar 2010 11:12:23 +0000

Just read today in Workout magazine that World gym are looking to spread across the UK. Good thing or bad do you think?

mastering the zone book Barry sears

Mon, 01 Mar 2010 18:09:07 +0000

Hi Guys

Have Barry sears Mastering the zone for sale,

its the one crossfit reccomend on there site in the FAQ if interested make any offer and i will post it out to you, havent got it on ebay yet if you email me on gilmorehugh@hotmail.com

when i manage to get it on ebay i will drop a post below this one. if you want a straight up just get it now, email me as i said.

Barefoot convert

Mon, 01 Mar 2010 17:28:05 +0000

After meaning to for ages, this morning I put on my Sealskinz waterproof socks and headed to a local cricket pitch. The fact it was pouring with rain was the deciding factor - less people about and softer ground!

Really enjoyed it, and the toe pain I've had for ages didn't even show up. No idea of distance, I just wanted to try it. A couple of miles though, definitely.